Three,Yoga,Tools,for,Helping,T health Three Yoga Tools for Helping Tweens Find Balance

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Navigating the journey betweenchildhood and teenager status can be both a fantastic and treacherousadventure. At the onset of puberty, everything seems to change. Youthexperience dramatic, often sudden, transformations of physical systems,cognitive capacities and social relationships. It is natural for youth toexperience some degree of confusion or disequilibrium about these major lifealterations. The fluctuations in mood and opinion can be just as confusing forthe people who live and work with youth. Fortunately, ancient healthsystems, like Yoga, can contribute to finding balance and ease in the face oftoday’s mounting challenges. Here, I will share three practices that I havefound helpful to the teens I have worked with over a decade’s time in thefield. The following practices address three distinct needs that many earlyadolescents share: self- awareness, emotional regulation, and energyrejuvenation. The benefits of each exercise are included.   Breath Moves EnergySit in acomfortable cross-legged pose on the floor. Sitting on a cushion or foldedblanket that lifts the hips higher than the knees can be helpful for achievingmore lift in the spine. Root the tailbone into the Earth. Extend the spinetall, drawing the shoulder blades onto the upper back. Spread across thecollarbones. Balance the ears just above the shoulders so the neck islengthened, but not straining. Enjoy five deep breaths simply being aware ofbreath and body. With a deepinhale, extend both arms out to the side and up, joining the palms overhead.Exhaling, draw the joined hands down the midline of the body, past the face,heart and center. Inhale, arms reach out and up overhead. Exhale, center the mindand body as the hands pull down the midline. Repeat 10 to 20 times beingmindful of movements and breath the entire time.   Benefits:·     Increase self awareness·     Build lung capacity·     Develop core strength Why this works: When the body, mind and breath move together inconcert, the whole system reaches a higher level of harmony.Explain to youth that yoga is about linking all ofthe different parts of ourselves together: physical, mental, emotional,intellectual, spiritual and social. All of these parts can be compared to aband. When one part is out of tune, the whole song can sound unpleasant. Yogais a practice of tuning our various parts to the same note.  Balance Through ChallengesStand tall withfeet hips width apart. Spread the toes and press evenly through all fourcorners of the feet. Firm leg muscles. Extend the tailbone towards the floorand activate the abdominal muscles. Lengthen the side body. Draw the shoulderblades onto the upper back, spreading across the collarbones. Gently lengthenthe back of the neck, reaching up through the crown of the head. This isMountain Pose.  Once Mountain Poseis established and steady, find one spot on the floor about 4 feet in front ofthe feet to focus the eyes. Try to keep the eyes softly placed on the chosenspot for the entire exercise.  Now, extend botharms out to the side to help maintain balance. Press deliberately into theright foot, slowly lifting the left foot from the floor. Place the sole of theleft foot onto the inner calf muscle or inner thigh of the right leg. (Note:Avoid placing the left foot on the right knee as the pressure on the joint canbe unsafe.) The left knee points outward and the toes of the left foot face thefloor. As balance is established, reach arms overhead into Tree Pose. Practicepaying attention to the breath and keeping the eyes focused. Repeat on theother side. Benefits: Cultivate core strength and balance Develop emotional regulation Increase muscular strength and tone in legs, trunk and arms  Why this works: Learning to stay focused and calm during thechallenge of balancing on one foot is a skill that transfers to manyactivities. In this exercise, the body, mind and breath work together toachieve balance for the whole system.  Let Go and Trust the FlowLie down face upon the floor. Use a blanket, mat or rug for comfort if desired. With legsstraight, place feet wider than hips width. Extend arms out beside the bodywith hands below heart level and palms open to the sky. Close the eyes and findthe breath. Starting from the toes and feet, relax each part of the body allthe way up to the crown of the head. Let the bones and muscles release into thefloor. Allow the organs to soften. Find the heartbeat. Stay in this positionfor 5 to 10 minutes rejuvenating the body’s energy and allowing the mind to bespacious. Benefits:·     Strengthen body/mind connection·     Relieve mental stress·     Rejuvenate physical energy Why this works: Adolescents need to rest! They often stay up untillate hours of the night and need to wake up early for school. Lack of restcreates moodiness and lethargy. Five to 10 minutes of focused resting can savehours of wasted time. These simple, practical practicescan be offered to tweens at home or in a classroom environment. One does notneed to be a certified Yoga teacher to help guide youth toward the practice.Remember: youth do not typically enjoy being pushed in any direction, so asubtle approach may be most successful. Letting tweens know that they havepower in shaping their life can inspire them to give the tools a try. Offer thepractices as a choice and allow them to enter the practice in their own time. Yoga practice can contribute towellness, happiness and balance in anyone’s life who is open to the experience,particularly youth.  Be mindful toeducate youth on the benefits of the practices and how their individual livescan be enhanced. For demonstrations of thesetechniques and more, visit http://www.shantigeneration.com.